Nutrients in 85% Lean Ground Beef

Ground beef can be a healthy choice when you choose a lean cut.

Ground beef has received a bad rap over the years because of its high saturated fat content. But ground beef has a number of beneficial nutrients your body requires, so you should not necessarily cut it out of your diet altogether. Leaner cuts of beef are easily found at your local supermarket. Just look for ground beef with less than 15 percent fat content, and eat it in moderation.

Calorie Content

According to the Food Guide Pyramid, the recommended single serving size for lean meat is 3 ounces, based on a 2,200 calorie diet. The USDA National Nutrient Database for Standard Reference reports that a 3-ounce serving of lean 85 percent lean ground beef served as a broiled patty contains 197 calories. A 3-ounce serving of the same cut, but crumbled and pan-browned, contains 218 calories.

Fat Content

A main concern is the fat content of foods, especially saturated fat. Saturated fat is mostly found in animal products such as beef. Recommendations from MayoClinic.com suggest limiting your daily saturated fat intake to 10 percent or less of your total calories, because saturated fat consumption is linked to type 2 diabetes and heart disease. A 3-ounce broiled patty of 85 percent lean ground beef contains 5 grams of saturated fat. Additionally, it contains 5.7 grams of unsaturated fat, .4 grams of polyunsaturated fat, and .9 grams of trans fat. This serving size also includes 76 milligrams of cholesterol. MayoClinic.com suggests that a healthy diet limits cholesterol intake to fewer than 300 milligrams per day, because excessive cholesterol is also linked with increased risk of stroke and heart disease.

Minerals and Vitamin Content

Ground beef contains a number of mineral and vitamins that are beneficial for you. A 3-ounce serving of 85 percent lean ground beef is a rich source of selenium, iron and phosphorus. It provides 32.5 percent, 29.5 percent and 27.6 percent, respectively, of your daily requirements for these minerals. Additional minerals in a single serving include calcium, magnesium, potassium, sodium, zinc, copper and manganese. Ninety-two percent of your daily B12 intake and 25 percent of your daily B6 intake is also present in a single serving. Additional B vitamins include thiamin, riboflavin, niacin and pantothenic acid. Minor amounts of vitamins E and K are also present.

About the Author

Rose Haney received her joint doctoral degree in clinical psychology from San Diego State University and University of California, San Diego. Her clinical and research specialties are neuropsychology and neuroimaging. She has been published in several scientific journals and has presented her work at numerous national conferences. She has been freelance writing since 2008.